Training body parts 2x week need help.

[Razorcuts2.0]

Hey guys, asking for some help on my training here, and my diet.
I've always trained each body part once per week with moderate volume, with great results. Without sugar coating shit, I went through a horrible bout of addiction in 2016 where I lost everything, my family, business, gains, etc. I got clean in 2018, and started trying again in 2019.
Don't do meth btw... I went from a solid 240lbs to a stringy 165lbs.

Anyways, I got back after it using my old training style, and although I did put weight back on, and even got up to 235lbs, I was holding more fat than I'd like, and my body just won't develop the way it used to.

So I'm going to try 2x week training, and modify my diet and gear regimen.

This is what I'm thinking for training (3on 1 off split... linear periodization using micro cycles / week 1 12-15 reps// week 2 8-12 reps// week 3 6-10 reps then repeat)

Day 1 chest and arms
Incline Press 3 sets
Flat press 3 sets
Close grip Incline dumbbell press 3 sets
Cable crossovers 3 sets
Peck deck fly 3 sets
Tricep extension 3 sets superset with cable curl
push downs 3 sets superset with preacher curl
Tricep dips 3 sets superset with Incline curls
20min HIIT CARDIO

Day 2 legs, Calves, abs
Hack squats 3 sets
Leg press 3 sets
Lunges 3 sets
Leg extension 3 sets
Lying leg curl 3 sets
Seated leg curl 3 sets
Calve raises 3 sets
Weighted crunch machine 3 sets
Leg raises 3 sets
Oblique crunches 3 sets

Day 3 back and delts
Lat Pull down 3 sets
V bar pull down 3 sets
Bent over rows 3 sets
T bar rows 3 sets
Seated rows 3 sets
Shoulder press 3 sets
Machine side lateral raise 3 sets
Dumbbell side laterals 3 sets
Reverse fly 3 sets superset with shrugs
20min HIIT cardio

Day 4 off
Day 5 repeat

Current weight is 210lbs about 12% bf (i just did a 6 week cut to peel some layers off cuz I was getting fat)

Macros
295g. Protein
365g. Carbs
99g. Fat

Wake up 5iu hgh

Breakfast
6 egg whites
Oatmeal w/brown sugar and fruit
25g whey w/milk
8oz grape juice 5g. Creatine 50g. Dianabol
5iu insulin

Intra workout
Dextrose and bcaa

Post workout
50g. Whey
50g. Dextrose 5g. Creatine

Lunch
Turkey sandwich
Fruit
Protein shake

Snack
Protein shake
2 cheese stx
Apple

Dinner
8oz fish, lean steak or chicken
50g. Carbs from pasta, rice, or potato
1 cup vegetable

Pre bed
1 cup cottage cheese
Almonds

Gear:
750 mg test cypionate
600mg deca
50mg dbol
Gh 5iu daily
Insulin humbling R 5iu pre workout 4 weeks on 4 weeks off


I guess the main reason for the post is am I doing to much volume for twice a week workouts? I used to only do 12 sets total for larger muscle groups once a week and 9 for smaller. But it obviously isn't doing the trick anymore.

Any advice from some experts would be appreciated!

Try my UHT routine you will be working for both hypertrophy and hyperplasia
Day 1

Chest

Bench Press 1/6-8
I Press 1/8-10
I Flye 1/10-12

Shoulders

OH Press 1/6-8
Side Lateral 1/8-10
Bent Lateral 1/10-12

Triceps

Lying Tricep Ext 1/8-10
Pushdown 1/10-12

Day 2

Back

Bent Row 1/6-8
Pulldown 1/8-10
D Pullover 1/10-12

Traps

Shrugs 1/8-10
Upright Row 1/10-12

Biceps

Barbell Curl 1/8-10
Seated Dumbell Curl 1/10-12

Day 3

Legs

Squat 1/6-8
Leg Press 1/8-10
Leg Extension 1/10-12

SL Deads 1/8-10
Leg Curl 1/10-12

Standing Calf Raises 1/12-15
Seated Calf Raises 1/15-20

Two days on one off. Push/Pull/Rest/Legs/Push/Rest/Pull ect. Hitting each muscle group every 5th day.

 

[dantes]

It’s more volume than I would do well with but how much volume someone grows on is very individual. How do you do your HIT cardio? Stairstepper, bike etc? Also what is your heart rate at? I see people say they do 20-40 min HIT I wonder if it’s true HIT

 

[juggy38]

Push
Pull
Legs
Off
Chest/shoulder/tricep/vertical pull
Deadlift+touch up legs+biceps
Off

 

[buck]

That is the sort of volume/workout i did in my early years and did quite well 2x a week. As the poundage that i could lift increased i started to back off on the number of sets later on. If you are making gains then do it. If it isn't working rethink it.